04/30/2019

Announcements

Hey guys the gym will be closed on May 4th. You can sign up and compete at the heavy day morgan event at Secret City CrossFit or there will be a WOD posted that can be completed outside the gym.

CrossFit One Valley – CrossFit

Bench Press (Build to a heavy 5 rep)

Metcon (AMRAP – Reps)

Bear Complex

10 @ (75,55)

8 @ (95,65)

6 @ (135,95)

4 @ (155,115)

Max reps (185,125)

Time cap: 10:00

Score total # of reps
Bear complex:

Power clean

Front squat

Jerk

Back squat

Jerk

*no thruster

*no squat cleans

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